PRIMAL PUMP
CoreF1tbyJay
Strength & ConditioningPRIMAL PUMP is for those guys that want to cover all 7 Primal Movement patterns (Squatting, Bending, Lunging, Pushing, Pulling, Twisting, and Running) in one body building style program.
I put a huge emphasis on Time Under Tension to build SIZE + STRENGTH
I also focused this 6-week program heavily on building massive SHOULDERS and STRONG LEGS
There's ton's of core and this is a great insight as to how I program my own training
ORIGINALLY $125 NOW 40% OFF --> $75
A
Mid Pulley External Shoulder Rotator - Supinated w/Rope
2 x 12
B1
Seated Military Press - Pronated
5 x 8
B2
Lateral Delt Raises
5 x 15
C1
Chin ups - Supinated Grip
5 x 6
C2
Lat Pull Downs - Supinated Grip
5 x 12
D1
Rope Cable Face Pulls
3 x 15
D2
Dumbbell Wide Upright Rows
3 x 15
E
Hanging Leg Raises - to Elbows
3 x 12
A
Lateral Band Walks
2 x 12
B1
Back Squats
5 x 8
B2
Hack Squat - Shoulder Pads
5 x 12
C1
Swiss Ball Hamstring Curls
4 x 8
C2
Seated Hamstring Curls
4 x 12
D1
Reverse Sled Walks
3 x 30
D2
Seated Calf Raises
3 x 12
E
Wood Chops - High to Low
3 x 12
A1
Flat Bench Press - Short form video
5 x 8
A2
Plyo Push-ups
5 x 12
B1
Dumbbell Preacher Curl - Supinated
4 x 8
B2
Rope Cable Bicep Curls
4 x 15
C1
Seated French Press w/DB
4 x 10
C2
Rope Cable Tricep Push Downs
4 x 15
D
Push Jacks
3 x 12
A
Single Leg Box Step Downs
2 x 8
B1
Trap Bar Deadlift - Lower Handles
5 x 8
B2
Wall Balls
5 x 15
C1
Feet Level Split Squats
4 x 8
C2
Box Step Ups - Single DB
4 x 8
D1
Back Extensions
3 x 12
D2
Swiss Ball Crunches
3 x 12
A
Dynamic Warmup
1 x 1
Jason DuBois
Avid Runner (60 miles a week) Strength Train 4x per week Personal Trainer of 12 years
Once you get started you'll be hooked and wanting to train your friends from here on out. Anytime you need me just reach out, I'm here to help you go harder than you ever have before.
Get PRIMAL PUMP
